Level 0-1
Run the half gasser every minute on the minute for ten minutes.
50 box jumps, 60cm (for time)

Level 2+
Run the half gasser every minute on the minute for ten minutes
50 box jumps, 75cm (for time)

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Level 0-1
Deadlift 3x5
Press 3x5
Bar dips 2x3-5 (assisted or negatives as reqd.)
Back extensions 2x10

Level 2+
Deadlift 3x3
Press 3x3
Weighted dips 2x5-8
GHD back extension 2x8

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If you haven’t been sleeping properly, stay at home and rest. Meditate. Get your groove back. Otherwise, come into the gym and smash out something special.

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Level 0
With a continuously running clock perform 1 KB swing (20kg/12kg), 1 burpee on the first minute, 2 of each on the second, etc until you can’t complete the work in the minute.

Rest for 3-5 minutes then repeat

Level 1
With a continuously running clock perform 1 KB swing (24kg/16kg), 1 burpee on the first minute, 2 of each on the second, etc until you can’t complete the work in the minute.

Rest for 3-5 minutes then repeat

Level 2+
With a continuously running clock perform 1 KB swing (32kg/24kg), 1 burpee and 1 pull-up on the first minute, 2 of each on the second, etc until you can’t complete the work in the minute.

Rest for 3-5 minutes then repeat

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5km run.

Cross-country or on the beach would be nice?
Go barefoot, in five fingers or frees.

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Level 0-1
Back squat 3x5
Power clean 3x5
Strict pull-up 2x 3-5
Weighted sit-ups 2x 10

Level 2+
Back squat 3x3
Power clean 3x3
Weighted pull-up 2x5-8
GHD sit-ups 2x8

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Hmmm?!

Level requirements?
A WOD you missed?
Stretching?
A Kelly Starrett Mobility WOD?

You choose.

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